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“Garage War” DB Thust PC Hops PP Burp (3 Rounds for reps)

“Garage War”

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters

1 Minute Double Dumbbell Power Cleans

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses

1 Minute Burpees

1 Minute Rest

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-2 Rounds, Light Weight
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout

This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations

Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds

Write down your reps for each round during your 1 minute of rest

DUMBBELL MOVEMENTS

Use one weight for all 3 dumbbell movements

Choose this loading based on the most challenging movement for you – likely the thruster

This should be a weight that allows you to complete 21+ thrusters unbroken when fresh

Here are some notes these movements:

Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom

Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead

OVER AND BACK DUMBBELL HOPS

Just like the name suggests, you’ll jump over the handle of 1 dumbbell and back

Over and back is equal to 1 rep

If it helps with scoring, simply count total jumps and cut the number in half at the end

BURPEES

These are standard burpees:

Hit your chest and thighs to the floor

Jump up or step up out of the bottom

Reach full extension with a small clap overhead and some air under the feet

AFTER PARTY

DB Floor Press Banded Pulls (No Measure)

Not For Time:

40 Dumbbell Close Grip Floor Presses

http://youtu.be/Lcl6nz7Az-w

60 Banded Pull Aparts

http://youtu.be/VHRiIjvHJpY

80 Banded Push Downs

http://youtu.be/TcuF2yVabTY